Wednesday, February 20th

A) Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps 

Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion. From your chest to full lockout. You want to make that phase as quick and explosive as possible.

B) 12 Minute AMRAP
8 Chest to bar pull-ups 
10 Burpees 
20 Single-Arm Dumbbell Push Press 50/35 

Go hard enough to push, but try to keep the pull ups unbroken for at least the first few rounds.

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531